HMB (beta-hydroxy-beta-methylbutyrate) and performance
What 4 graded rows on hmb (beta-hydroxy-beta-methylbutyrate) agree on for performance, and where they differ. Counted side by side, never averaged.
Consensus finder Rows from the HMB (beta-hydroxy-beta-methylbutyrate) page, reviewed Oct 21, 2026 How it decides
What the rows agree on
Each block and row is one graded row from the HMB (beta-hydroxy-beta-methylbutyrate) page, with its PubMed record.
Your question
HMB (beta-hydroxy-beta-methylbutyrate) and performance
4 rows · 905 peopleSplit. 1 row found an improvement, 2 found no difference and 1 had mixed results.
- CGrade C× 2
- DGrade D× 1
- ∅No effect× 1
- Rows
- 4
- Trials
- 4
- At least: a review without a trial count
- People
- 905
- Pooled reviews may count some twice
Where they differ
From the rowsThe best-graded row, grade C, is a meta-analysis of 394 people (2009) and reported mixed results. 1 row is graded No effect, our grade for adequately powered trials that found no effect.
The 2 rows that found no difference were larger: a median of 248 people, against 16 people for the row that found an improvement.
The 2 rows that found no difference are pooled reviews of several trials; the row that found an improvement is a single study.
Only the 2 rows that found no difference name athletes or trained people in their population. Only the row that found an improvement names women and men in its population.
The 2 rows that found no difference are newer (2018 to 2020) than the row that found an improvement (2011).
The best grade is C among the rows that found no difference, and D among the row that found an improvement.
1 row with mixed results is left out of this comparison.
The rows
1 improved · 2 no difference · 1 mixed- CGrade CStrength and body composition in trained and competitive athletes · No difference
Meta-analysis · n 193 · 2018 · Trained and competitive athletes in 6 randomized controlled trials
Varied; subgroups by dose showed no effect · Varied; subgroups by duration showed no effect
Effects on bench press, leg press, body mass, fat-free mass and fat mass were trivial and not significant, with no heterogeneity between trials.
Row on the HMB (beta-hydroxy-beta-methylbutyrate) page · PubMed 29249685 (opens PubMed)
- ∅No effectFat-free mass and strength gains in young adults doing resistance training · No difference
Meta-analysis · n 302 · 2020 · Young adults aged 18-45 in 11 resistance-training studies (302 in body composition analyses, 248 in strength analyses)
Varied across studies · Periods of resistance training
HMB produced a small gain in total body mass but no significant effect on fat-free mass, fat mass or one-rep-max strength.
Row on the HMB (beta-hydroxy-beta-methylbutyrate) page · PubMed 32456217 (opens PubMed)
- DGrade DBlood levels: free acid gel vs calcium HMB · Improved
PK study · n 16 · 2011 · Healthy men and women in two crossover studies (4 men and 4 women each)
1 g calcium HMB or equivalent free acid · Single doses; blood sampled 3 h and 24 h
Free acid gel peaked in plasma at about 38 minutes versus 128 minutes for calcium HMB, with higher peak levels (+185%) and nearly double the area under the curve; more HMB was retained.
Row on the HMB (beta-hydroxy-beta-methylbutyrate) page · PubMed 21134325 (opens PubMed)
- CGrade CStrength in untrained vs trained young men · Mixed
Meta-analysis · n 394 · 2009 · Trained and untrained young men in 9 resistance-training studies (mean age 23)
Varied across studies · About 5 weeks on average
HMB gave small but clear gains in overall and leg strength in previously untrained men, but trivial strength effects in trained lifters. Effects on fat and fat-free mass were trivial.
Row on the HMB (beta-hydroxy-beta-methylbutyrate) page · PubMed 19387395 (opens PubMed)